Learning to sit comfortably while meditating will help you welcome more relaxation and peace of mind into your life. If you’d like to start meditating but feel too uncomfortable to sit for long, these steps will help.

Steps to Take Between Your Meditation Sessions:

1. Keep limber. It’s easier to sit comfortably if you work on improving your flexibility in advance. Many people use yoga to accomplish this, but any program of gentle stretching will help. Just remember to warm up first to prevent injury.

2. Maintain a healthy body weight. Meditating can give you one more good reason to shed any excess pounds. You may feel more comfortable while meditating if you keep physically fit.

3. Breathe deeply. Breathing correctly plays a major role in meditating. Make it a habit to breathe from your diaphragm so your abdomen falls and rises rather than your chest. Let the air flow through your nostrils instead of your mouth.

4. Practice good posture. You’re more likely to practice good posture on the cushion if you keep track of it even when you’re not meditating. Try to always be aware of keeping your back straight and your shoulders relaxed. Imagine you’re pushing your abdomen gently toward your back so you hold it slightly tucked.

5. Cultivate a calm mind. You’ll get more out of meditating if you try to hold onto a calm mind all day. If you start your meditation session in a peaceful state of mind, it will be easier to get into position faster and spend more time focused on your objectives.

Steps to Take During Your Meditation Sessions:

1. Start gradually. It’s great if you’re all ready for the full lotus position, but there’s nothing wrong with making a more gradual start. Sit in a chair if it’s painful to sit on the floor. Sit for a few minutes at a time to begin with, and then increase the time in steady increments.

2. Position your body correctly. No matter how you sit, keep your back straight and your abdomen tucked under. Pretend your head is being gently lifted by a balloon so you hold it high without straining your neck. If you use a chair, keep both feet flat on the floor.If you use a cushion, cross your legs and bring your feet toward your waist.

3. Shift positions when you need to. Your ability to sit still for longer periods will naturally increase with time but it’s always okay to shift positions if you feel pain or stiffness. Stand up and stretch or just re-cross your legs placing the other leg on top for a while. Roll your shoulders or gently bend your head toward one shoulder at a time.

4. Figure out what to do with your hands. There are two options that work well: rest your hands on your knees or rest them in your lap. Any arrangement that keeps your hands supported and out of the way is fine.

5. Hold your tongue. As you move your focus inwards and stop talking, you may experience discomfort as you become more aware of the saliva in your mouth. One easy solution is to touch the roof of your mouth with your tongue. This naturally inhibits the flow of saliva.

6. Lower your eyes. If visual images distract you, try lowering your eyelids so there’s just a small sliver of light before you. Keep your eyes softly focused without targeting any single object. You can even close your eyes as long as it doesn’t encourage you to fall asleep.

Meditation can transform your life with spiritual insights and greater peace. Learning to sit comfortably will help you focus on your objectives without any aches and pains getting in the way.

When anxiety hits you, it can be terrifying. The panic and frightening thoughts coupled with physical symptoms may lead you to believe that you’re having a heart attack or suffering from a terrible disease, when in reality, you’re perfectly healthy!

Anxiety can often cause you to have an exaggerated nervous system reaction to common stressors that others are able to ignore.

If you’re one of the millions who struggle with anxiety, the good news is that you can feel better, even without medication. You can take positive action on your own to get a handle on your anxiety and feel more in control. Of course, especially if your symptoms are debilitating, please consult your doctor or other health professional for their advice.

Both your mind and body are involved in anxiety. It’s a vicious circle: the constant worrying and negative thoughts can produce physical symptoms, which can cause more anxious thoughts. It becomes a pattern that can be challenging to break free of.

But when you’re able to overcome this challenge, it’s well worth the effort! Tackle your anxiety on both the physical and mental levels today by practicing these 10 strategies.

Physical Ways to Lower Anxiety

Try these tips to physically lower your anxiety levels:

1. Breathe. If you’re breathing from the top of your chest and not from your abdomen, you might be making yourself more nervous. Breathe from your diaphragm and take full, deep, slow breaths.

2. Get moving. Use up that extra energy and adrenaline that your body produces. If you don’t, it can build up and make you more nervous. By getting frequent exercise, you’ll prevent your body from storing excess adrenaline.

3. Sit still. It’s important to exercise, but sometimes it’s more effective to be still. If you usually run from a panic attack or anxiety episode, force yourself to stay where you are and focus on your relaxation techniques, like deep breathing, to help prevent your impending anxiety.

The anxiety might get worse for a moment, but you’ll be calmer after a few minutes and you’ll be more prepared the next time you face anxiety.

4. Distract yourself. It’s hard to think about feeling nervous when you’re actively engaged in other activities. Help others, play a game, or do something else that requires your total concentration as soon as you start to feel anxious.

5. Get in shape. Being physically fit can help you feel better about your healthand reduce anxiety. It’s not a quick fix, but more of a long-term goal that you can actively pursue. Staying in good physical condition goes a long way in preventing anxiety.

Mental Ways to Lower Anxiety

A positive mental attitude is just as important as using physical techniques to help overcome your anxiety. There are many ways you can use your mental resources to find peace and calm amidst the chaos of anxiety.

Follow these techniques to tackle your anxiety on a mental level:

1. Educate yourself. It’s hard to battle something you don’t understand. Learn about your condition so you have a better understanding of what you’re facing.

2. Use the stop sign. Imagine a big stop sign in your head when you start to have anxious thoughts. The stop sign technique is a great place to start.

3. Network. Talking to others with anxiety can help you feel more “normal” and bring you additional strategies that have worked for others in your same situation. Reach out to others!

4. Set aside a worry time. If you allot a few minutes each day at a set time and give yourself permission to worry only at that time, you’ll soon find that it becomes a chore – making you worry less. By only allowing yourself to worry for a short period, you can program your mind to actually worry less.

5. Offer yourself affirmations. Say positive statements to yourself each day to help you stay strong and brave. For example: “I am a valuable and worthy person, and I have much to offer to the world.”

No matter how long you’ve had anxiety, you can do something about it. When you apply both mental and physical techniques to getting better, you’ll soon find that you – not your anxiety – are the one in control!